A1, B1, A1, B1
IF THE CLIENT WANTS TO FOCUS ON SPECIFIC MUSCLE GROUP, ONE OF THE 4 DAYS WILL BE THE FOCUS DAY
Note for val & mo: this is the same as intermediate 4 days except the possibility to focus. we might adjust this later
A1, Upper Body
Note: if you are working on losing weight, do 3 sets of each exercise / if you are working on gaining weight, do 4 sets of each exercise.
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Bench Press, flat 3-4 sets of 6-8 repetitions
Barbell Row / Pull Up, wide grip 3-4 sets of 6-8 repetitions
Barbell Overhead Press, standing 3-4 sets of 6-8
Pulldown, wide grip 3-4 sets of 6-8 repetitions
Barbell Curl 3-4 sets of 12-15 repetitions
Cable pushdown, straight bar 3-4 sets of 12-15 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
B1, Lower Body
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Leg Press 3-4 sets of 8-10 repetitions
Barbell Stiff Legged Deadlift 3-4 sets of 8-10 repetitions
Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions
Leg Extension supersetted with Hamstring Curl, seated 3-4 sets of 8-10 repetitions
Machine Calf Raise 3-4 sets of 15-20 repetitions